ROKA Sports Swim Session: 6/9/14

Some Monday morning blocking and tackling this week. Whether you do this one middle of the week or end of the week, this one’s steeped in technical fundamentals and aerobic maintenance, packaged in a nice ascending/descending ladder. In our first installment of this series we talked about ground rules for warm up and a pre-main set here. As you choose the drills, look for inspiration from last week’s session here.


Blocking & Tackling Aerobic Ladder

100 @ 15″ RI, 50 drill/50 free

200 @ 15″ RI, pull, negative split to z3 or 80% of race effort

300 @ 20″ RI as 3x

400 @ 20″ RI, pull, negative split to z3 or 80% of race effort

400 @ 20″ RI as 4x

300 @ 20″ RI, pull, negative split to race effort

200 @ 15″ as 2x

100 pull @ race effort

total: 2000 yards or meters


ROKA Sports Swim Session: 5/19/14

We’re trying a new recurring post in our blog session with our friends over at ROKA Sports. The focus will naturally be on swimming and typically entail a swim set or discussion of swim mechanics and more often than not, both. There are some ground rules on the swim sets on this blog. At Dynamo during the season we typically give our athletes main sets that run at the 2k-3k range. This provides the training stimulus necessary for the open water distances our athletes have to face on race day regardless of distance. Leading into the main set, there’s typically a structured warm-up of 1k (400 choice / 200 as 50 drill – 50 swim / 200 as 50 kick – 50 swim / 200 build) followed by a pre-main set (600-1500m or yards) that has a skill focus mixed with short intensity as we prepare the body for the work ahead. As you, the reader, follow the workouts and if you do them on your own, take this into consideration. Depending on how much time you have, you should always aim to complete the main set in entirety. If you need to cut anything down, shorten the warm-up and pre-main set by doing what’s necessary to prepare your body for the main set.


For this week, we have a nice race-season set since we’re in the middle of final preps on a lot of  ‘A’ races this time of year.  We use some toys for this session, so you’ll need paddles and fins.  This is also a great set to use your ROKA Sim Shorts, so if you have […]